Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Handstands
2 x 10 hip extensions
Free Standing Handstands (10 minutes practice)
Metcon (AMRAP – Rounds and Reps)
AMRAP for 16 minutes
5 Burpees
10 Weighted box steps 45/25
15 T2B